Hello and welcome to the new, updated and IMPROVED version of our massively successful online program:.

Before I begin to tell you all about the program, what to expect, what to do, what not to do, and how it can dramatically change your life IF you follow it as it’s laid out, please first request access to the private Facebook group using the link below.

https://www.facebook.com/groups/843794615674089/?fref=ts

Once I see you and verify your payment, I’ll let you in where a welcome video and all the other members await −

Here’s a mugshot of my wife and two twins Delilah and Rose – my family and my business are what matters most in my life. I believe that you can use the most important things and people in your life to give you the purpose to want to be fit and healthy. −

Money Back Guarantee

ALL my programs (online and offline) come with a full money back guarantee. I’m that confident you’ll get results because I’ve tried, tested and tweak my approach over 4 years and well over 1,000 clients!

Thankfully, I’ve NEVER had to refund anyone’s money as they’ve all been blown away by how much physical and visible change is possible

(I’ll be teaching and coaching you how this is possible as we go through the program).

Just a few quick Ts and Cs though as it’s important to be clear on how the guarantee works.

1) You must follow the plan to the tee

2) You must complete all workouts

3) You must follow the nutrition plan

4) You must follow the ‘coaching exercises’ that we send via

email and log your progress.

Whilst all this may sound super serious, it’s only because I want to get you in the right mindset from the get go. This isn’t about “giving a new diet a go”, “trying Juice Plus to see how it goes” or “trying this to see if it works”….

This DOES work and (forgive my language) but it’s time to stop pissing about, get FULLY focussed, and realise that the next 21 days can be the start of a better quality of life, for the rest of your life.

I truly, truly believe that!

Expectations

I designed this program with YOU in mind. Having worked with hundreds of women face-to-face, and 1,000s online, aswell as having a wife and 2 little girls, I’ve developed a pretty good understanding of the common challenges you face, aswell as a reasonable grasp of the female mindset. Disclaimer: I accept I will never truly figure out the female species lol !

Most people are time-starved, especially mums who can’t get out of the house to the gym, so I realised I need to remove those barriers as best I could. Not only did I want to offer something you can do at home, I also wanted to create something that offered INSANE results in a short period of time – 21days. And finally, I wanted to do it all with the LEAST inconvenience and the LEAST amount of time exercising. Thankfully, my passion and commitment to providing quality products and service lead me to this. So here’s a quick overview of the expectations you and I will assume for these 3 fun-packed weeks.

What can you expect from the program?

1) Life-changing results if you stay on plan

2) A newfound understand about health and fitness

3) MASSIVE amounts of group support from the other

members

What can you expect from me?

1) An absolute commitment to helping you succeed

2) Empathy, understanding, support, motivation and the

occasional kick up the arse 3) A few probing questions to help you dig deeper and uncover

what’s REALLY holding you back

What I expect from you

1) To be FULLY engaged – not just a silent bystander

2) To be fully accountable and to be vocal if and when you

struggle of fall off track 3) To believe in yourself, believe in me and believe in the plan

If any of this doesn’t sound feasible, it’s not too late to jump ship.

If it all sounds feasible, exciting and a little bit scary then keep reading. It means you’re at the edge of your comfort zone and that’s where the magic happens! −

One last thing………….

Because I’m coaching you “virtually”, obviously I can’t see you exercise technique nor am I fully aware of any health conditions or injuries that might compromise progress or even your wellbeing.

By entering in this program you are accepting 100% responsibility for your own safety and welfare, and if you’re unsure about anything, you must seek guidance from your GP.

It is also worth noting that my entire approach to health and weigh loss is based around allowing the body to return to it’s optimum, functioning state.

Most people’s bodies, particularly their hormones, are messed up through years of eating the wrong foods, lack of physical activity, stress, and poor quality sleep.

This program can go a LONG way to fixing ALL of those – and a big part of this is starting with a strict 7 day detox. We will learn more about this in the nutrition section, but

In a nutshell, if you’ve had a relatively poor diet for some time, you may (will) experience some unpleasant symptoms during week 1.

- Headaches

- Fatigue

- Lethargy

- Low mood

This may not sound particularly enticing, but it’s a simple fact of life. AS the toxins leave your body, they enter your bloodstream which causes these short term symptoms. Our nutrition plan will accelerate how long this lasts, and trust me, when you come out the other side, you will feel incredible

and actually SHOCK yourself with how you’ve not felt this good for a long, long time!

The big benefit of doing this program in a private group format, is that you can share words of support with one another, and this has infact being the biggest success of the previous programs we’ve run – the feeling of “we’re in this together, we all desperately want to change, and we

CAN do this!”

Getting prepped

Okay so we all know the saying “Proper Prior Planning Prevents Piss Poor Performance”. And whilst a little cheesy, it’s 100% true. Lack of planning = more reactive = more stress = eating crap food or not doing exercise properly.

The exercise is a mix of bodyweight and Dumbbells. It’s important to use heavy resistance or you won’t be able to tone your muscles, so a good set of adjustable dumbbells (as different exercise require different weights) are key. I recommend these ones:

http://www.argos .co .uk/stat ic/Product/partNumber/9017362.htm

If you’re concerned about not knowing what to eat (very common and understandable), I have an online digital cookbook which contains 110 recipes of breakfasts, lunches, dinners, snacks and sides. There’s also a 4-pack which contains cookbook 1 and 2, a

‘tasty treats’ cookbook and a super smoothies one.

As a thank you for your investment in this program, I’d like to give you the opportunity to buy either of these at 50% off.

The link is below if you wish to take advantage of the offer, but please don’t share it with anyone outside of this group; the discount is for you only!

http://www.harrogatefat2fit.com/recipe-book-special- offer/

Please don’t panic if your budget doesn’t stretch – I’ll be able to share some meal ideas with you as we go through the program, and no doubt the other girls will all have some great ideas too.

NOTE FOR JUNE 2015 PROGRAM - THESE RECIPE BOOKS HAVE BEEN ADDED COMPLETELY FREE, TO YOUR ACCOUNT ON OUR MEMBERSHIP SITE :-)

Without a shadow of a doubt, my biggest frustration with any of this program is that every single time we run it, a handful of people choose not to do the next part.

I’m here to tell you that EVERY component of the program is EQUALLY as important as the others, and if you feel you want to change bits p to suit you…………..then let’s be honest, you’re not really committed and you should save your money and spend it on something that isn’t structured!

Yes this sounds harsh, but I’m desperate for YOU not to be that person – remember this is about you doing whatever it takes and trusting in me, yourself and the plan.

Measurements

Yes, you want to lose weight and tone up – but what you’re really saying is you want to lose fat. Weight loss and fat loss are two different things, and losing weight doesn’t give you the best indication of progress – you are more interested in fitting into a smaller pair of jeans or an old dress, than you are of seeing an arbitrary number on a man-made contraption change.

Look at this image below – ALL these women weigh 154lbs

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How is that possible?

Because muscle is DENSER than fat, meaning it takes up less space in the body……

5lbs of muscle compared to 5lbs of fat

So with that in mind, you must do the following.

Weight – Yes, take your weight by all means. But you must NOT weigh in until the end. And you MUST put your scales out of site immediately! Don’t be the person who thinks “I’ll do it later” or “I’ll just not get on them”.

Infact I want you to flip your thinking and actually consider how absurd it is that you have a set of scales handy in the first place.

Why would you want to become fixated on them and allow a piece of metal to dictate your mood for the day. If you’re TRULY ready to change, you’ll stop reading this and go do it right now!

Measurements

Chest

Belly

HipsArm (optional)

“Before” photo

Make sure you do this, and more importantly, do it properly. Do NOT take your own in the mirror – it looks crap and isn’t clear. DO get someone else to take it. DO stand against a plain background DO wear tight fitting clothes

There is not better and rewarding feeling than seeing visible change. We see ourselves and each other every day so don’t pick up on the subtle changes as they happen. Comparing an old picture to a new one can actually mess with people’s minds – we’ve had dozens of women who’ve said they can’t believe the difference and didn’t notice that much change over the days and weeks.

Okay last thing before we get into the meat & bones of the program. Please make sure you read everything carefully – twice if necessary. I’m always on hand to answer questions, but generally speaking there’s a handful of questions that come up time and time again and I’ve done my best to cover them in this manual. I would rather spend my time in the group helping you with your mindset and motivation, and answering questions on exercise, than going over things that have already been asked and answered.

Nutrition

We understand more about the human body than ever before in history. Yet despite living longer due to advances in medical care, as a species we are battling accelerating rises in obesity and lifestyle-disease.

A significant (perhaps the primary) contributor to this is the food we eat. What we eat, digest and absorb is EXACTLY what we are – our bodies are literally made up of the building blocks we put in it.

And as the saying goes: “you can’t make a chicken salad out of chicken shit”.

Unfortunately, as the world has evolved, we have forgotten

‘how’ to eat. What should be one of the most natural instincts to man (second only to breathing), has become a huge topic of confusion. The fact that this guide and all the thousands of other diet & nutrition books exist, is testament to the fact that as a species, human beings have lost touch with what constitutes a healthy way of eating. In the space of a generation or so – a millisecond in the history of the universe – we have lost sight of how to cook and have instead developed a desire for cheaper and cheaper food that takes less and less time to prepare. We want to be able to eat ‘food’ that takes 1 minute to prepare and £1 to produce. Something went seriously wrong somewhere along the line.

This guide is aimed at simplifying a complex subject into a simple to understand format. It is NOT a diet. It is based entirely around eating natural food, learning the important basics, and providing a ‘kick-start’ plan to follow that will return your body to it’s natural, healthy, balanced state. How you body looks on the outside, is a direct reflection of what goes on in the inside. True health starts with nourishing every corner of your body on the inside with life-giving natural foods, and if you embrace this lifestyle consistently, then your body on the outside will transform and reflect what’s going on in the inside. Living a healthy lifestyle isn’t about never enjoying life’s indulgencies or being a ‘health freak’ – it’s about making better decisions the vast majority of the time and taking full responsibility for any choices that you do make.

True empowerment and ownership begins with learning and then applying that knowledge. It is with that in mind, that you are encouraged to take the time to read this guide all the way through – and dip back into it from time to time, as we all learn more each time we review learning material.

1) Nutrition in a Nutshell

Nutrition

- noun 1. The act or process of nourishing or of being nourished

2. The science or study of, or a course of study in, nutrition,

especially of humans 3. The process by which organisms take in, and utilize food

materials

As the dictionary’s definition suggests, nutrition is the science of how the body takes in and uses food. It’s about why you eat what you eat, and how it affects your health. There is no truer saying than “you are what you eat” – your body is built from the very things that you eat; water, protein, fat, carbohydrates, vitamins and minerals. The food you eat provides 2 main functions: 1) Energy

2) Construction and maintenance of every cell and organ in

your body

Nutrients (all the useful bits in food) are divided into 2 categories: Macronutrients: Protein, fat, carbohydrates and alcohol (energy)

Micronutrients: Vitamins and minerals (health)

Most traditional diets focus on Macronutrients and measuring the amount of energy you consume (in calories).

But this is back to front thinking, as health (vitamins and minerals) should come first as we’ll see later in this guide.

Diet is supposed to mean:

“What a species habitually eats to sustain itself”

In other words, the food we’re meant to eat is the food that mother nature provides us, to keep us alive.

Most modern “food” is manufactured in plants – rather than grown from plants – and is chemically designed by clever men in white coats to do 3 main things:

- prolong the shelf life - decrease the cost and increase the profit - make it addictive so you buy and eat more of it

That last point should not go unnoticed.

For example, MSG is a flavour enhancer added to nearly all processed food and take-aways, in a bid to make you want more.

If you eliminate man -made foods and increase mother nature’s foods, then your body will naturally heal, lose excess weight, rebalance out -of-sync hormones, and generally make you feel alive and vibrant once again.

Most ‘diets’ that are aimed solely at weight-loss, work to an extent because they focus on calorie-deficit. The problem is that they are:

1) Unsustainable

2) Result in rebound weight-gain from slowing down your

metabolism.

3) Do not focus on health and ridding the body of chemical

build-ups.

4) Advocate eating a “low-fat” diet, which is hopelessly

outdated as fat is an essential part of healthy nutrition and should not be feared!

We all have different body types. Some of us are naturally broad and some are naturally lean. But ultimately, the human body ONLY wants to be it’s natural, healthy shape and size. If you provide it healthy food on a regular basis, any excess weight will fall off.

2) The Science of Fat Loss

The Calorie-in Vs Calorie-out formula only works to an extent. There is so much more to it than “eat less, move more”. The TYPE of food you eat drastically affects how it is stored or burnt, and your hormonal balance will dictate precisely how effectively you store or burn it all.

If it were just a case of eating less calories, try eating nothing but 1,500 calories of table sugar every day for a month and see how far you get!

Losing weight (specifically excess fat) comes down to a number of factors, but in essence the key areas to have a basic understanding of are:

- Insulin and blood-sugar control

- Toxic build-up in the body

- Portion control

1) When you eat sugar or refined carbohydrates (which break

down into sugar in the body very quickly), your body kicks out a hormone called insulin to help remove the excess sugar from your bloodstream. It stores it in your fat cells. This then causes an energy dip that signals to you to crave more sugar or carbs to quickly replenish the energy. And the cycle continues of energy highs followed by energy lows, all driven by quick-fix sugar and refined carbs.

2) Processed food is full of chemicals that are toxic to the

body. When you eat too many of them, your body stores them in your fat cells out of harms way as it is unable to eliminate them as quickly as they come in. When you stop putting them in (eg. no processed food), your body can start to metabolise and eliminate them from your fat cells. This can cause a stubborn 10lbs or so to simply vanish in a week!

3) Calories are not totally pointless. If you eat too much of

anything, you will put on weight, although it’s very, very hard to overeat healthy food because your body will send “fullness” signals to you long before you eat your 10,000th calorie of boiled Salmon! However, because many people have lost sense of what constitutes a normal portion size, because of years of eating processed, unfulfilling ‘food’, it is important to become re-accustomed to this area.

Right………..enough of the education bit – what’s the plan, Stan?

The plan

Week 1

1) Drink 3 litres of water every day (more if you are

exercising). 2) Eat Protein, natural Fats, and Veg with every meal.

3) Aim to eat one big salad a day – don’t forget the protein

too 4) Limit dairy to a minimum (no need to exclude entirely)

5) Limit caffeine intake to 2 cups a day and NONE after

midday. 6) Avoid all sugar – keep an eye out for added sugar.

7) Avoid Alcohol – it is the opposite of detoxifying.

8) Avoid processed food, ready meals and take-aways.

9) Carbohydrates: Avoid all processed and refined carbs such

as breakfast cereal, biscuits etc - and only eat starchy carbs with ONE meal a day (Choose brown rice, potato, beans, legumes or high-quality oats ) NOTE: different people tolerate carbs very differently to others; it’s the one main part of the meal that you may have to tweak (reduce) if you’ren ot seeing progress 10) Be mindful of portion sizes and take your time eating. Enjoy and appreciate the good you are doing to your body!

Week 2 – Same principles as week 1 with TWO major differences to note

1) Drink 3 litres of water every day (more if you are

exercising). 2) Eat Protein, natural Fats, and Veg with every meal.

3) Aim to eat one big salad a day – don’t forget the protein

too 4) Limit dairy to a minimum (no need to exclude entirely)

5) Limit caffeine intake to 2 cups a day and NONE after

midday 6) Avoid all sugar – keep an eye out for added sugar.

7) Avoid Alcohol – it is the opposite of detoxifying.

8) Avoid processed food, ready meals and take-aways.

9) Carbohydrates: Avoid all processed and refined carbs such

as breakfast cereal, biscuits etc - and only eat starchy carbs with ONE meal a day (Choose brown rice, potato, beans, legumes or high-quality oats ) NOTE: different people tolerate carbs very differently to others; it’s the one main part of the meal that you may have to tweak (reduce) if you’ren ot seeing progress 10) Be mindful of portion sizes and take your time eating.

Enjoy and appreciate the good you are doing to your body! 11) You will undertake a “16 hour fast” from teatime on

Tuesday to lunchtime on Wednesday. A typical example would be 8pm on Tuesday to 12pm Wednesday.

12) You get ONE cheat meal on the Saturday night where

you can eat a normal sized portion of whatever you want, and have ONE alcoholic drink.

Week 3 – same as last week apart from TWO fasts this time

1) Drink 3 litres of water every day (more if you are

exercising). 2) Eat Protein, natural Fats, and Veg with every meal.

3) Aim to eat one big salad a day – don’t forget the protein

too 4) Limit dairy to a minimum (no need to exclude entirely)

5) Limit caffeine intake to 2 cups a day and NONE after

midday. 6) Avoid all sugar – keep an eye out for added sugar.

7) Avoid Alcohol – it is the opposite of detoxifying.

8) Avoid processed food, ready meals and take-aways.

9) Carbohydrates: Avoid all processed and refined carbs such

as breakfast cereal, biscuits etc - and only eat starchy carbs with ONE meal a day (Choose brown rice, potato, beans, legumes or high-quality oats ) NOTE: different people tolerate carbs very differently to others; it’s the one main part of the meal that you may have to tweak (reduce) if you’ren ot seeing progress 10) Be mindful of portion sizes and take your time eating.

Enjoy and appreciate the good you are doing to your body!

11) You will undertake a “16 hour fast” from teatime on

Monday to lunchtime on Tuesday and teatime on Thursday to lunchtime on Friday. A typical example would be 8pm on Monday to 12pm

Tuesday and 8pm Thursday to 12pm Friday. 12) You get ONE cheat meal on the Saturday night where

you can eat a normal sized portion of whatever you want, and have ONE alcoholic drink.

Supplementation

Supplements are massively overrated and largely unnecessary in my opinion. They can and should form a small part of a solid diet – but the key is in the word “supplementation”. They should SUPPLEMENT any small deficiencies you might have.

Here’s 3 you should be going for.

Omega-3

An essential fat, most commonly found in fish oil, it can improve improve health, reduce inflammation and stiffness of joints, and improve brain function and mood.

https://naturalnutrients.co.uk/shop/all-products/high-strength-omega-3-fish-oil/?affiliates=642e92efb79421734881b53e1e1b18b6

Recommendation: Take 3grams per day with food.

ZMA

I’ve long been a fan of supplementing magnesium since learning how important it is – and how deficient we all are. It’s now been shown that the nutrients in ZMA (Zinc, Magnesium, and Vitamin B6) work in harmony to enable optimum absorption into the body

It has over 300 roles in the body but one of the main ones is muscle recovery and relaxation. It can have a huge impact on quality of sleep too.

https://naturalnutrients.co.uk/shop/all-products/zma-180/?affiliates=642e92efb79421734881b53e1e1b18b6

Recommendation: Take 300mg about an hour before bed

Greens drinks

An excellent way of increasing some of the nutrients found in many vegetables, as well as “superfoods” that we struggle to get hold of. These can really help cleanse the system and provide an instant energy boost. They’re also a way to ensure you’re always taking in “health”, by adding some to your water in a morning, or even all day!

https://naturalnutrients.co.uk/shop/all-products/natural-greens-drink/?affiliates=642e92efb79421734881b53e1e1b18b6

Recommendation: Drink with water 2-3 times per day

3) Resources

As discussed earlier, it can help to be mindful of what constitutes a portion size.

Portion sizes for men (one portion size equals)

- 2 palms of protein

- 2 fist-fulls of vegetables

- 2 cupped hands of carbs (if included with that specific

meal) - 2 entire thumb-sized helpings of fats

Portion sizes for women (one portion size equals)

- 1 palm of protein

- 1 fist-fulls of vegetables

- 1 cupped hand of carbs (if included with that specific meal)

- 1 entire thumb-sized helping of fats

A typical day

One of the biggest mental shifts for many people, is getting away from the idea of “breakfast foods” and “main meal foods”. In many countries where the Western culture of cereal for breakfast and sandwiches for lunch, has yet to reach, people simply eat food any time of day. Curry for breakfast in India is not seen as weird. Many people when eating as nature intended – eg as per ‘the inside-out diet’ – eventually learn to disassociate certain foods with certain meal times.

However, there will always be many who struggle with the concept of Steak & Broccoli for breakfast, and so the following example provides a typical day that would be suitable for most people.

Note: As previously mentioned, ‘starchy’ carbs like potato is the one area that can be played around with to suit personal goals. Too much starch can lead to excess fat-gain for some people, whilst too little can lead to poor energy levels, carb cravings, and eventually a slowing down of the metabolism. If you are someone who can’t handle many carbs without increasing your weight, aim to enjoy them immediately after exercise when they will be put into your muscle cells rather than your fat cells.

Breakfast:

1 x litre of water with greens supplement

1 x black coffee

1 x Spinach Omelette + half an Avocado

3 x Omega-3 Fish Oil

Lunch:

1 x litre of water

1 x Chicken breast salad with 5 different veg, mixed herbs, sprinkling of nut and drizzled with olive oil

Dinner:

1 x litre of water

3 x cups of herbal tea

1 x Baked Salmon with Asparagus and Sweet Potato

Snacks:

1 x protein shake & banana (within 30minutes of completing exercise)

1 x apple

1 x palmful of nuts

1 x chopped veg sticks and humous

1 x ZMA about 60minutes before bed

Again, if you’re a bit worried about ideas of what to eat, you can grab our online cookbook at 50% using the link below.

http://www.harrogatefat2fit.com/recipe-book-special- offer/

The main thing to notice here is the lack of “beige” food. Beige food makes up the majority of people’s diets and is the reason why they struggle with their health and weight. Breakfast cereal which is no better than a bag of sweets. A sandwhich for lunch made from refined flour, pasta for dinner from more refined flour, and maybe some pastries and biscuits for snacks.

Your plate should be alive with rich colours, not man-made

“beige-ness”.

Useful tips

The number one excuse for not eating healthily is the lack of preparation. Here are some top tips to seriously consider adopting as part of your lifestyle. All diets are pointless if you don’t actually have the food available!

1) Write a menu-plan for the week ahead

2) Then write a shopping list and go buy it immediately

3) Pin your menu up and stick to it!

4) Use reminders like phone alarms or post-it notes to remind

yourself to drink more water. Don’t make excuses that “you forgot”. 5) To begin with, empty your house of all ‘banned’ foods. If

it’s there, it WILL get eaten eventually. 6) If you have habits of eating due to boredom or

“emotions”, choose in advance what you will replace those habits with. Never remove a habit without first deciding what will replace it. 7) Most importantly, always remember………………….

“Don’t reward yourself with food………..you’re not a dog”